BeginnerstandingGoddess Pose Variation
Deviasana · देवी आसन
Also known as: Devi Pose · Deviasana
Goddess Pose Variation, also called Devi Pose is a classical yoga posture. Its Sanskrit name Deviasana translates word-for-word as: Deviasana (Deviasana) · Asana (Pose). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to strengthen the quadriceps, activate the glutes and engage the core. Opens and stretches the hips and groin. Tones the core and abdominal muscles. It is particularly valued for improving overall posture and developing greater flexibility. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and athletes. A wall can be used to make the posture more accessible and support correct alignment. Practitioners with knee injury and ankle injury should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
- Strengthens quadriceps, hamstrings, and glutes
- Opens and stretches the hips and groin
- Tones the core and abdominal muscles
- Improves balance and stability
- Increases mental focus and determination
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Knee Injury
Deep flexion or rotation at the knee can strain ligaments, meniscus, or cartilage, especially in a compromised joint.
Do not allow the knee to travel beyond the ankle; keep weight evenly distributed and use a block under the hand for support.
Ankle Injury
Unstable or injured ankle joints can be overstressed by weight-bearing, extreme dorsiflexion, or plantar flexion.
Place a folded blanket under the ankle to cushion it, or practise a seated version of the pose.
Hip Injury
Deep hip flexion, external rotation, or weight-bearing can aggravate labral tears, impingement, or bursitis.
Do not force the hip into deep external rotation; keep the foot turned out only as far as is pain-free.
Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Engage the core before any movement, keep a slight bend in the knees, and avoid locking the lower back.
Props That Can Help
Optional supports — use when helpful, not required
Wall
Practise near the wall so one fingertip can lightly touch it, giving the nervous system a safety anchor while building proprioceptive confidence.
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
7 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Ground firmly through all four corners of both feet
- 2Engage the quadriceps by lifting the kneecaps
- 3Lengthen the spine from the tailbone to the crown of the head
- 4Draw the shoulder blades down and back
- 5Maintain steady, even breathing throughout
- 6Allow the hip joints to open gradually — never force
- 7Fix the gaze on a steady point (drishti) for balance
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
knee injury
Bend knees less deeply, or use a wall for support to reduce strain.
low blood pressure
Avoid deep squat, keep gaze steady and rise slowly.
Target Areas
Practice Flow
How to Practice
1. Stand in Tadasana (Mountain Pose). Inhale and step your feet 3-4 feet wide apart.
2. Turn your toes out, roughly 45-60 degrees, ensuring your heels are pointing inwards.
3. Exhale and bend your knees deeply, as if sitting into an imaginary chair. Ensure your knees track directly over your ankles.
4. Strive to bring your thighs parallel to the floor. Keep your knees and toes aligned in the same direction.
5. Draw your tailbone down towards the floor, tucking your pelvis slightly to avoid overarching the lower back.
4 more steps remaining
Register free to see the complete instructions
Register Free to ContinueAlready registered? Login
Frequently Asked Questions
Common questions about Deviasana
What is Goddess Pose Variation?
Goddess Pose Variation, also called Devi Pose is a classical yoga posture. Its Sanskrit name Deviasana translates word-for-word as: Deviasana (Deviasana) · Asana (Pose). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to strengthen the quadriceps, activate the glutes and engage the core. Opens and stretches the hips and groin. Tones the core and abdominal muscles. It is particularly valued for improving overall posture and developing greater flexibility. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and athletes. A wall can be used to make the posture more accessible and support correct alignment. Practitioners with knee injury and ankle injury should approach with care or consult a qualified teacher.
What are the benefits of Goddess Pose Variation?
Strengthens quadriceps, hamstrings, and glutes. Opens and stretches the hips and groin. Tones the core and abdominal muscles. Improves balance and stability. Increases mental focus and determination. Stimulates abdominal organs.
Who should avoid Goddess Pose Variation?
Avoid this pose if you have: Severe knee injury or pain, Ankle injury, Recent hip surgery or severe hip pain, Low back pain (modify depth).
How many steps are in Goddess Pose Variation?
Goddess Pose Variation is practiced in 9 steps. Stand in Tadasana (Mountain Pose). Inhale and step your feet 3-4 feet wide apart.
Is Goddess Pose Variation suitable for beginners?
Yes, Goddess Pose Variation is a beginner-friendly pose suitable for all levels.
What props are needed for Goddess Pose Variation?
You may use: wall. Props make the pose more accessible and comfortable.
What conditions does Goddess Pose Variation help with?
Goddess Pose Variation is therapeutic for: posture correction, flexibility, strength, weight loss.
What poses should I do before Goddess Pose Variation?
Prepare with: Tadasana, Shoulder Rolls, Neck Rolls, Tadasana Variation: Heel Raises. These warm up the relevant muscles and joints.
Related Poses
Similar poses you might enjoy
Build Your Own Sequence
Combine Deviasana with other poses